Comparing Nutrients in 100 calories Muscadine Grapes VS Boiled Broccoli

Weight per 100 calories

• Muscadine Grapes: 175g
• Boiled Broccoli: 286g

Muscadine Grapes have 1.6 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Muscadine Grapes or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.5% 6.88g	2.9% 2.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 6.44g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.23g	g per day for Men 19-50 years
Fiber	18% 6.84g	25% 9.43g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.88% 3.5μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.5% 65mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.7% 0.46mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.85% 24.6mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6% 42mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4% 148g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 7.5 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41.8 times more Vitamin A, 87.9 times more Vitamin B9 and 16.3 times more Vitamin C than Raw Muscadine Grapes.

Comparing minerals per 100 calories for Muscadine Grapes vs Boiled Broccoli:

• Raw Muscadine Grapes have 6.2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium, 4.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Phosphorus, 2.4 times more Potassium, 66.8 times more Sodium, 6.7 times more Zinc and 1.7 times more Water than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Muscadine Grapes have 3.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fat, 1.4 times more Fiber and 4.8 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Muscadine Grapes as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.